Finding Mindfulness

by Ragan Bailey, MA, ALC

So many of us run our lives in an autopilot mode and actually become detached from the world and people around us. Mindfulness is an excellent therapeutic technique that is used in the counseling field. Practicing Mindfulness helps an individual become more conscious or aware of the present moment all the while calmly acknowledging and accepting the person’s thoughts, feelings, and sensations. You can find Mindfulness apps on your smart phone or tablet to practice with, but I have also constructed a daily approach. Take the time to slow down and enjoy your life, even the un-enjoyable moments can be used as learning opportunities. Take note how hard implementing this routine is, because the harder it seems, the more disconnected you may actually feel.

Mindfulness Approaches to Your Day

MORNINGS: Open your eyes and lie in the quietness of your room. Let your mind relax and push all of the day’s needs and happenings from your thoughts. Notice the feel of your room: temperature, lights, and what your body is saying. Take 5 deep breaths. Before breakfast, drink a full glass of water with fresh squeezed lemon to detox. While you fix your coffee or breakfast, pay attention to each task as you prepare it- don’t think about other things, just focus on your task at hand. While you sit to drink your coffee or eat breakfast, don’t look at your phone or read the newspaper- just be. Be present with yourself and what you are doing at the moment.

As you leave for the day and step outside, feel the temperature- how your body reacts to it: the sun on your face or the raindrop in your hand. Take in the sounds and the smells of nature around you. If it is a summer day and you can walk barefoot in the grass then do so! These things ground us and connect us with the earth

LUNCH: Don’t skip lunch, everyone needs a break in the day. Multi-tasking during lunch causes burnout. Take the time for yourself before finishing the day’s tasks. Even if it is only 15 minutes.

Before diving back into the work, take a moment to realign your body, sit with good posture and concentrate on your breathing- when your mind drifts away, re-center it back to breathing. This allows for a calm refocus on what needs to be done. It helps us to feel less anxious and rushed to complete tasks, and it gives clarity of mind to focus on the rest of the day’s tasks

EVENING: As you come home in the evening and start shedding the day’s armor (coat, purse, briefcase, shoes) imagine also that you are shedding cares and worries from your day at the same time. For every physical item you remove, remove an emotional one as well.

As you prepare or eat dinner take in the smells and tastes from the food. With each bite be mindful of chewing, swallowing, and tasting.

At least one hour before bed, put away all electronics and turn off the televisions and radios. This allows your mind to be quiet and helps relaxation and sleep. Leave the noise of the day behind and reflect on all your progress. Take time to be grateful for blessings and protection

Ragan Bailey, MA, ALC Foundations Counseling Center, Inc. 725 Market Street Athens, AL 35611 (256) 497-3147